*lie on bench with your head at the tip of it*cross legs at knee *have your arms apart with palms up or hold onto the bench by your waist or by your ears for better balance *pull your legs up as high as you can toward your chest then slowly lower it back down to the bench*once your glutes touch the bench, go back up*you could also extend your bottom leg straight out then come up*breathe out on the way up *to make it easier, do this on the floor